Prediabetes (borderline diabetes) is a condition that usually develops before type 2 diabetes appears in a person. As a prediabetic, a person’s blood sugar levels are higher than they should be, yet not high enough to be considered diabetic. According to the Centers for Disease Control (CDC), one in three American adults is prediabetic. With this condition, the body is less effective at producing insulin to remove sugar from the bloodstream, which is referred to as insulin resistance.
Although borderline diabetes can lead to diabetes, along with other diseases like heart disease, diet changes can prevent or delay the onset of diabetes in the person’s body. Also prediabetes has a strong association with more atherogenic cholesterol and increased risk of atherosclerosis.
Foods
Carbohydrates – A person’s body needs carbohydrates, but with prediabetics, carbohydrates should be better controlled and chosen more wisely. Prediabetics should include quinoa, brown rice, oatmeal, sweet potatoes, and other items made from whole grains (that don’t have a lot of sugar in them) in their diet. Vegetables are a great source of “good” carbs; the fiber in vegetables can help reduce the risk of type 2 diabetes. Some great vegetables ideas are: beans, kale, spinach, frozen vegetables, and low sodium or unsalted canned vegetables. Refined carbohydrates are the type of carbs that should be avoided to prevent diabetes. Such carbs include: white bread, soda, sugary beverages, French fries, cereals with little to now whole grains, white rice, white flour, high sodium canned vegetables, and other foods with a high sugar content. Fruit also has a lot of carbs and fiber, as well. The best choices for fruit are fresh fruit, fruit with no added sugar, and canned or frozen fruit without added sugar.
Sodium and Fat – Foods high in fat and sodium can often lead to weight gain, which makes it harder to manage diabetes and can also lead a person on the track to getting diabetes faster. By avoiding high-sodium foods, a person is also preventing a raise in their blood pressure. Since there is an association between diabetes and heart disease, it’s best to try to improve cholesterol and blood pressure levels to reduce the risk of getting either condition. Best sources of fat: nuts, seeds, avocados, salmon, tuna, olive oil, and canola oil. Foods to avoid include: foods with artificial trans fats, large portions of saturated fat, canned foods, deli meats, salted snacks, condiments, and pickled and marinated foods.
Other beneficial foods to include in a prediabetic’s diet include: Water, unsweetened tea, coffee (black or with low-fat milk and sugar substitutes), chicken, eggs, pork, beef, seafood, tofu, and low-fat dairy products like yogurt and cottage cheese.
Additional bad foods that a borderline diabetic should avoid include: Fruit punch, fried meats, pork bacon, deep-fried fish, full-fat cheese, ice cream, whole milk, and regular dairy products.
Glycemic Index (GI) – GI is a system that measures how foods effect blood sugar levels. Based on all the foods listed above, the foods to have in one’s diet are more low GI foods, while the foods to avoid have a higher GI index. By having lower number GI foods in the diet, a person can improve and better control their blood sugar levels.
By avoiding certain foods, lowering body weight, and increasing fiber, a person can start to reduce his or her risk of developing diabetes. According to the CDC, a 5 to 7 percent drop in weight can prevent or delay the development of type 2 diabetes. Patients identified with pre-diabetes should seriously take control of their diet and weight if they want to avoid long term health consequences. Besides controlling one’s diet, the drug metformin has been used to treat type 2 diabetes and it has been proven to be safe and effective in improving metabolic problems of insulin resistance, if prescribed; it is considered the drug of choice.
If you are prediabetic, it is recommended that you get your blood glucose levels monitored every 6 to 12 months. If you think you may be prediabetic or want to learn more on how to prevent yourself from developing diabetes, contact Dr. Kordonowy at Internal Medicine, Lipids, and Wellness Practice of Fort Myers today at 239-362-3005, Ext. 200. Dr. Kordonowy’s practice is set up to help people take control of their diet and weight.
